Before I begin I would like to debunk a standard myth about any type of weight training. The myth is that if women weight train they will look like men. It is virtually impossible to look like the men you see in bodybuilding magazines. You can work out for years and never achieve that bulky, masculine look. Why? Women do not produce large quantities of testosterone, the male hormone that promotes muscle growth.
Benefits:
Chest presses are what I like to call a multi-hit workout. If I am short on time I make sure that I at least do a few sets. This is because you do hit some shoulders and triceps when doing this.
That's not to say you should skip all other upper body strength training workouts. That would not help at all but on those rare occasions that I have to squeeze some kind of workout in, I never skip this.
There is also a thought that chest presses will increase your breast size. This is not true either because breast tissue is made of mainly fat cells not muscle tissue. However, doing this workout may make breasts appear slightly larger due the lifting effect the tighter muscles. Who wouldn't want to be a perkier? Another benefit is the calorie burn. Your chest muscles are such a large group of muscles that you burn more calories than just working out smaller muscle groups.
Equipment:
Proper equipment is key to a safe and effective workout.
To do flat chest presses you would need a bench. If you are at the gym make sure that you try your bench out first. Find a bench that you can put your feet flat on the floor when you are laying down. No tip toes! I am short so I have a shorter bench with which I can do this. If you cannot find the right size then the steps below show you how to make due. You can use either dumbbells or a barbell. If using barbells you may be restricted to the size bench that is right for you. I like to use dumbbells myself. It kicks the workout up a notch because you are balancing a weight in each hand. That balancing act stimulates your muscles even more than using a barbell. Use weights that are not too heavy but not real light either. By the end of the workout you should be feeling fatigued. If you can't complete it then your weights are too heavy. If you feel like you keep going, either increase the weights or increase your reps.
How To:
Start out by lying on your back, feet flat to the floor. Bring the weights to a point just above your shoulders, palms facing towards your feet, and elbows out.
Press the weights straight up until they're locked out right over your collarbone not your face.
Slowly (I can't emphasize this enough), lower the weights back to your starting position feeling the stretch in your chest muscles as your elbows drop below the level of the bench.
This can be a bit awkward and clumsy at first but these are the best types of workouts. Always remember slow and controlled moves. Never rush.
SAFETY NOTE - If using a barbell and just starting out, it may be good idea to have a spotter behind you in case you run into a problem.
How Much:
As I said before, I prefer the Body For Life method in my workouts which would have you do these twice one week and once the next, and so on. If you choose not to use this workout method then use the work out one body part per week method. If you do this then start out doing 4 sets with each set containing 6 - 8 reps. If you choose to use lighter weights then increase the reps to 10 - 12. Keep in mind that once you are on the last set, the last couple of reps should be a little tough. You will be sore. That's ok. I always noticed that I am a little more sore a couple of days after a workout. It will go away and you will be more tone because of it. To prevent injury, never work out the same muscle groups two days in a row.
STEP IT UP - Once you get the hang of this, you can kick it up by using a stability ball. The same rules apply but now you are balancing yourself as well as the weight stimulating even more muscle groups in your abdominals.
The most importing thing is to have fun with this. Strength training should be an enjoyable challenge. I love to have some great music that pumps me up. Do what makes you motivated. This time you put in will be well spent!
Thanks for reading!
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